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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
Consuming adequate amounts of fruits, vegetables, grains and other foods high in these nutrients will prevent deficiencies and promote better health. Folate is a water-soluble B vitamin that is used for reactions necessary for DNA and amino acid production and normal red blood cell formation.olate was named after leafy vegetables; however, folate is found in many foods. The highest sources of folate include garbanzo beans, navy beans and asparagus.